Article: Train for a Marathon



	Train for a Marathon Posted: 10-03-2005 - 11:06 AM \| Readers : 776

So you are ready to train for a marathon? You should ease into a running program and not start off too fast. Sometimes starting off too fast will be too much for your body and you'll end up stopping. Then you really will not want to train for a marathon! Be sure and space out the days that you train so that your body will have time to recover from each workout. Try to aim for 3 days a week of 20-30 minutes. The plan below will have you running a 5k marathon in 9 weeks. WEEK 1 Workout 1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Workout 2 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Workout 3 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. WEEK 2 Workout 1 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Workout 2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Workout 3 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. WEEK 3 Workout 1 Brisk five-minute warmup walk, then do two repetitions of the following: * Jog 200 yards (or 90 seconds) * Walk 200 yards (or 90 seconds) * Jog 400 yards (or 3 minutes) * Walk 400 yards (or three minutes) Workout 2 Brisk five-minute warmup walk, then do two repetitions of the following: * Jog 200 yards (or 90 seconds) * Walk 200 yards (or 90 seconds) * Jog 400 yards (or 3 minutes) * Walk 400 yards (or three minutes) Workout 3 Brisk five-minute warmup walk, then do two repetitions of the following: * Jog 200 yards (or 90 seconds) * Walk 200 yards (or 90 seconds) * Jog 400 yards (or 3 minutes) * Walk 400 yards (or three minutes) WEEK 4 Workout 1 Brisk five-minute warmup walk, then: * Jog 1/4 mile (or 3 minutes) * Walk 1/8 mile (or 90 seconds) * Jog 1/2 mile (or 5 minutes) * Walk 1/4 mile (or 2-1/2 minutes) * Jog 1/4 mile (or 3 minutes) * Walk 1/8 mile (or 90 seconds) * Jog 1/2 mile (or 5 minutes) Workout 2 Brisk five-minute warmup walk, then: * Jog 1/4 mile (or 3 minutes) * Walk 1/8 mile (or 90 seconds) * Jog 1/2 mile (or 5 minutes) * Walk 1/4 mile (or 2-1/2 minutes) * Jog 1/4 mile (or 3 minutes) * Walk 1/8 mile (or 90 seconds) * Jog 1/2 mile (or 5 minutes) Workout 3 Brisk five-minute warmup walk, then: * Jog 1/4 mile (or 3 minutes) * Walk 1/8 mile (or 90 seconds) * Jog 1/2 mile (or 5 minutes) * Walk 1/4 mile (or 2-1/2 minutes) * Jog 1/4 mile (or 3 minutes) * Walk 1/8 mile (or 90 seconds) * Jog 1/2 mile (or 5 minutes) WEEK 5 Workout 1 Brisk five-minute warmup walk, then: * Jog 1/2 mile (or 5 minutes) * Walk 1/4 mile (or 3 minutes) * Jog 1/2 mile (or 5 minutes) * Walk 1/4 mile (or 3 minutes) * Jog 1/2 mile (or 5 minutes) Workout 2 Brisk five-minute warmup walk, then: * Jog 3/4 mile (or 8 minutes) * Walk 1/2 mile (or 5 minutes) * Jog 3/4 mile (or 8 minutes) Workout 3 Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. WEEK 6 Workout 1 Brisk five-minute warmup walk, then: * Jog 1/2 mile (or 5 minutes) * Walk 1/4 mile (or 3 minutes) * Jog 3/4 mile (or 8 minutes) * Walk 1/4 mile (or 3 minutes) * Jog 1/2 mile (or 5 minutes) Workout 2 Brisk five-minute warmup walk, then: * Jog 1 mile (or 10 minutes) * Walk 1/4 mile (or 3 minutes) * Jog 1 mile (or 10 minutes) Workout 3 Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking. WEEK 7 Workout 1 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Workout 2 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Workout 3 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). WEEK 8 Workout 1 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Workout 2 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Workout 3 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). WEEK 9 Workout 1 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Workout 2 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Workout 3 The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

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